New research from the University of South Australia shows that including nuts in calorie-controlled weight loss diets does not hinder weight loss, but rather contributes to it.
Analyzing the results of seven randomized trials that evaluated weight changes and blood sugar control in calorie-restricted (ER) diets, the researchers found that none of the studies produced any negative effect on weight loss when nuts were included as part of the diet.
Instead, four of the seven studies showed that those who ate 42-84 g of nuts as part of calorie-restricted (or energy-restricted) diets achieved significantly greater weight loss than those who ate a calorie-restricted diet without nuts.
Weight loss from a “nut-rich” calorie restriction diet was an additional 1.4-7.4 kg which may be related to the ability of nuts to help reduce hunger efficiently.
Interestingly, in studies that showed no difference in weight loss between “nut-rich” and “nut-free” diets, the diets typically included fewer nuts.
This is good news for people looking to control their weight. A researcher at the University of South Australia, Professor Alison Coates, says that nuts are nutrient-rich foods and should be included in weight loss diets.
Professor Coates adds: “People often avoid nuts when they are trying to lose weight because they believe that the energy and fat content of nuts can contribute to weight gain. But in reality, nuts are rich in healthy unsaturated fats, plant protein and dietary fibre, all of which play a role in promoting Satiety, reducing consumption of excess calories. Nuts are linked to improved cardiovascular and metabolic health, improved gut health and enhanced cognitive performance.”
He continued: "If weight gain is a concern that discourages people from eating nuts, rest assured that this is not the case. Nuts do not cause weight gain. Moreover, they do not negatively affect weight loss, but rather seem to help with it."
Must be included in our diets.
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